Top Exercises for Cellulite Reduction

ByEloise D Reilly

Getting rid of the cellulite in your body can be a challenging process. However, if you know how to get it done right and if you keep at it, your efforts will pay off in the end. The thighs are usually the area where cellulite appears for most women, but with exercise, you can definitely reduce its impact. Some overall weight loss is usually necessary to reduce cellulite. You not only will need to shed some pounds, but also strengthen the muscles in your thighs to make them firmer.

In order to achieve this, you will need to do a combination of different exercises. Here are the :

Lunges

Since cellulite is often found in the thigh area, lunges are great for minimizing its appearance. This type of strength training exercise helps build those long, lean muscles that reduce the appearance of cellulite in your butt and thighs. To do a lunge, put your right foot in front and the left foot behind. Keep your back straight. Put your weight on your hind foot and gradually bend that forward knee. While doing this exercise, keep your chest high and your hamstrings and abdominal muscles contracted, then hold this position for five seconds. Repeat 12 times (or as often as you can in the beginning), and then switch legs. Make sure to breathe properly while doing the lunges, because proper breathing will help you last longer and complete the set.

Cardio

To lose weight overall, you will need to do some cardiovascular exercise to get your heart rate up. An increased heart rate is an indication that you're burning more calories. You can choose to swim, run, or cycle, but the most recommended form of cardio that will help with cellulite reduction is brisk walking. Besides, it's the easiest and most natural form of exercise there is. And don't be fooled into thinking that walking isn't "intense" enough to do the job. If you haven't exercised in a while, walking briskly for 20-30 minutes will leave you plenty worn out. If you have a lot of weight to lose, make sure to invest in some good shoes, ones with sufficient cushioning, so that you protect your joints.

These workouts will not only help you burn calories, but they will increase your metabolism as well. Consider including a cardio activity in your daily workout for maximum reduction of cellulite.

Squats

Of all the exercises for cellulite reduction, squats are king. Phenomenal results can be achieved by performing exercises that target your body's cellulite prone areas, like your thighs and butt. Squats are a great strength training exercise for cellulite removal because it targets the lower part of the body, helping you replace fat with muscle. To do a squat, stand up straight while keeping your torso straight and legs about shoulder-width apart. Hold a medicine ball or dumbbells in front of you and while doing that, bend your knees to gradually lower your hips. Put your body in a low squat position (basically a deep-knee bend) and contract your muscles while doing so. Stay in the squat position for a second or two and stand back up into the starting position. Repeat 12 times.

For successful cellulite reduction, you will need to shed some pounds first. It's simply not possible to lose the cellulite without losing the pounds that caused it in the first place. Removing cellulite is one of the final processes in weight loss. Start with losing weight, and then focus on toning your body. While you are toning your body, you will be getting rid of cellulite as well. Although removing cellulite is possible, remember, there are no easy fixes. No miracle cures. Exercise and a healthy lifestyle is the best way for you to get rid of the horrid flab.

There are so many products promising rapid cellulite reduction, but most of them don't work! If you want to lose the cellulite, and keep it off, you need to make an effort to eat well and exercise.

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Best Ab Exercises for Women Without Actually Doing an Ab Exercise

ByOliver Dumont

The most common ab exercise routines we see these days are situps, leg lifts and crunches... I would like to propose alternative metabolism stimulating workouts that besides your abs, will engage your entire body.

Please be prepared to get a "out of the box" workout routine that will build a flat belly:

Here they are:

Push-Up Dumbbell Rows

Mountain Climbers on the Floor

Front Squats with Barbell

Perform 8 reps for 3-4 sets for each exercise. An alternative would be to do more sets with less reps or to switch to time intervals instead of reps.

Starting position for the push-up dumbbell rows is the in push-up position, with a dumbbell in each hand. You then pull one dumbbell to your side while maintaining the same position with your body. Bring the dumbbell back to the starting position and repeat the same movement on the other side. Stabilizing your body during this exercise will be an incredible workout or your entire core!

Second ab exercise is the mountain climber. Like with the previous workout we start in the push-up position and, alternately will kick one foot out to the back and bring the other right under our chest. It kind of looks like we are climbing a mountain, but remain flat on the floor. If you want to add some "salsa" to the exercise, you can move your hands up and down in conjunction with your feet. Be aware though, this is really is going to put your body to the test!

Front squats are performed like back squats, however with the barbell resting on your chest instead of your back. Furthermore you have to cross your arms on your chest and push the barbell towards yourself to stabilize the weight. This actually is an advanced exercise and should only be practiced for the first time under supervision of a professional. Because your body is naturally designed to carry weight on your back, your abs will have to stabilize the unconventional load on your chest, which again is a killer ab workout!

Resting is an important part of the workout so please give your body the time to recover for 30 seconds between exercises and take a break of 1 to 2 minutes between sets.

Like for any decent workout, please do not perform them in subsequent days. Your body needs 48 hours to recover and optimally benefit from the exercises.

If you want to take your fat-loss effort to the next level, go to the next site for a FREE copy of 27 metabolism boosting workouts -- click here --

Oliver Dumont started his weight loss quest a year ago. After his own success he is now ready to share his experience.

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Abdominal Exercises for Fat Loss?

I often get asked the question "What's the best way to get rid of the fat around my mid-section?" and people generally seem to be looking for a really unique core exercise that will "burn fat." I hear countless stories of people training their abs every day, but to no avail they still can't see that hidden six pack inside of them. Unfortunately, abdominal exercises are not effective in losing your love handles. Why might you ask? Listen up.

A recent study published in the Journal of Strength and Conditioning Research investigated the effect of having participants complete a 6-week regimen of abdominal exercises (7 core exercises, 2 sets each, 10 reps, 5 days a week for 6 weeks) and compared that group to a control group (this group didn't do anything). Prior to, and at the end of the 6-weeks, researchers measured body mass index, body fat percentage (specifically the fat around the midsection), and abdominal endurance (# of crunches) of 24 participants. At the end of the 6 week, there was no statically significant difference between the two groups in body weight, body fat percentage, abdominal fat, or waist circumference. Conclusion, abdominal exercises are not meant to create a six pack!!!

Now that I told you that core exercises are pointless, let me tell you why you shouldn't give up on them just yet. Core exercises are needed in developing proper core strength for everyday activities and for increased performance. They also help in transferring power between our upper and lower extremities such as hitting a golf ball, throwing a football, or any high-intensity exercises. Developing your core muscles should be part of everyone's training regimen, but it should never be the sole focus of it. Further developing your midsection will increase other aspects of your health, such as muscular strength and aerobic endurance.

Many people believe abdominal exercises will build a six pack because of the infamous "Spot Reduction" method. Spot reduction postulates that if you work out a certain muscle, for instance your abdominals, that you will burn fat from the same area, thus developing a six pack. WRONG!!! This method, as shown above, has been proved wrong in numerous studies. When your body wants to burn fat, it will burn fat from areas it chooses too, not where you want it too. Furthermore, primarily focusing on core exercises is inefficient at burning fat because they are such a small muscle group compared to other muscle groups (your legs, back, or chest).

So how do I burn fat so I can see my midsection? As I'm sure you know, this is a very hard question to answer and we will be looking into this subject in future articles but I will leave you with this! Leaning and toning down encompasses two aspects 1) Decreasing your calories 2) Increasing your exercises. I don't want to focus on food in this article, so here are some simple exercises tips to start developing your six pack.

1. Total Body Workouts: Exercises all your muscle groups to burn the most amount of calories

2. High-Intensity Drills: All out efforts (sprinting, cycling, and swimming) are greater for reducing body fat. Try a 10-sec sprint, rest for 50-sec, and repeat 10 times!

3. Consistency: No one sees results after 1 workout. If you want real results, you need to stay active every day!

Christopher Sunseri, MS Candidate, BS Nutrition, NSCA-Certified Personal Trainer. Chris is the owner of Camp Hurricane - Take Your Body By Storm.

Please visit camphurricane.com for information on boot camps in the Houston Area.

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